# Burpee

> A full-body bodyweight move with a squat, plank, push-up and jump that builds leg and chest strength and conditioning.

Page: https://fitnessie.app/exercises/burpee/
Type: Bodyweight · Full body
Demo video: https://fitnessie.app/demos/burpee/036b6569ea8ec2e7.mp4

## How to do it

1. Stand tall, then squat down and place your hands on the floor just outside your feet.
2. Jump or kick your feet back to a straight-arm plank.
3. Lower your chest to the floor as in a push-up, then press back up.
4. Jump your feet back in under your body and release your hands.
5. Explode up with your arms overhead and land softly with bent knees.

## Key cues

- Hands just outside the feet
- Straight line in the plank
- Chest to the floor in the push-up
- Feet land under the hips
- Arms reach overhead

## Common mistakes

- Letting the hips sag in the plank
- Skipping the push-up
- Landing with straight knees
- Jumping as high as possible

## Muscles worked

- Primary: Quads, chest and glutes
- Secondary: Triceps, front delts, abs and hip flexors

## Equipment

None.

## References

- [NASM: Squat Thrust Burpees](https://www.nasm.org/resource-center/exercise-library/squat-thrust-burpees)
- [BarBend: Burpees](https://barbend.com/burpees/)